Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
3 Rounds
8 Ground-2-Overhead
8 Air Squat
8 Jumping Pull-ups
Metcon
Metcon (Time)
Regionals Event 3
104 Wallballs (20, 14)
52 Pull-ups
6 minute cutoff
Take 1 minute at 6 minute mark before Event 4.
Metcon (Time)
Regionals Event 4
4 Rounds
28 Pistols
15 Power Cleans (115, 80)
10 Minute cutoff. Total time for both workouts, including rest is 17 minutes.